If you say that you never dreamed of counting cubes on your stomach in the morning, we will not believe you! And here’s the good news for you: it’s enough to train 15 minutes a day to earn the perfect abs! Especially for Woman’s Day, the personal trainer of the Janinn Fitness fitness center (tobefit.ru) Alex Chernenko has developed a special set of 5 most effective exercises for the perfect abs, which you can easily repeat at home. All you need is a rug and a little willpower to get yourself off the couch.
Everyone has a beautiful abs and cubes. They’re just hidden under an annoying layer of belly fat. Therefore, in a short time, observing a healthy lifestyle, you can get the perfect body. There are two components here: proper nutrition without sweets and fast food and classes.
Exercises for a perfect abs are not fantastic – you can easily repeat them, even if you only played sports in physical education lessons. Our consultant has compiled only 5 exercises, but those that will definitely help to remove fat and strengthen the abdominal muscles. Put on good music and let’s go!
1. CRANCH (twisting the body)
Initial position: lie on the floor with your knees bent. Feet, pelvis, lower back and shoulder blades are pressed to the floor. Hands behind the head, neck relaxed, look in front of you.
Performance: smoothly raise the shoulder blades from the floor, the lower back is pressed to the floor, the neck is relaxed. Exhalation. Important: do not pull yourself forward by the neck, make sure that it is the abdominal muscles that are straining. And take your time – slowly twist and return to the starting position. Feel the load!
2. Reverse twists
Initial position: lie on the floor, raise your legs vertically, lower back, shoulder blades, the back of your head pressed to the floor. Hands under the pelvis.
Performance: Lift your pelvis straight up with your legs up, the back of your head pressed to the floor. If possible, linger for a split second at the high point. Exhalation.
Smoothly lower the pelvis to its original position. Breathe in.
3. Diagonal twists
Initial position: Lie on a gymnastic mat with your knees bent. Feet, pelvis, lower back and shoulder blades are pressed to the floor. Hands on the floor in line with the shoulders, neck relaxed, look in front of you.
Performance: smoothly raise one leg vertically, raise the shoulder diagonally, reach the foot with our hand, or touch the knee with our elbow.
4. Plank
Initial position: emphasis on the elbows.
Performance: the task is to maintain a straight and correct body position for a long time. We try to keep the line: head, neck, body, lower back in a neutral position, abs, buttocks, hips, shoulders are tense.
5. Side bar (T-bar)
Initial position: from the initial position of the plank, we go to emphasis on one leg and one arm. The free arm and leg are lifted up. The abs and hips are tight.
Performance: hold the position.
For the result to be quick, it is advisable to perform a set of exercises daily, each exercise until the muscles burn, to failure. It is necessary to perform each exercise in turn (circuit training), 3 circles.
Thank you for your help Janinn Fitness fitness center (tobefit.ru) in organizing and conducting the shooting, photographer Karina Rafaelovna, coach Alex Chernenko, master of sports of Russia in athletics, graduate of Donetsk State University of Sports and Physical Education, specialist in the field of sports medicine and rehabilitation …